Hailey Happens Fitness

Hailey Happens Fitness Obsessed with providing women entering their 40's and beyond Strength Training Programs

09/10/2026

Lifting builds the muscle, but jumping builds the reflex that saves you from a fall. Midlife is exactly the time to start focusing on both.

This week on The Body Pod, we sit down with plyometrics researcher and PhD to talk about the piece of training lifting alone leaves out. He's breaking down why power fades before strength does, and what that means for your bones, your balance, and your ability to catch yourself before you fall.

What we will cover:

- What are plyometrics and how can they help me train in midlife?

- Why does power fade before strength and what can you do about it?

- How can learning new movements help with cognitive ability in midlife?

- What are some beginner-friendly ways to start jumping?

- How do you get the stimulus you need around real limitations?

If you're a midlife woman who's ever felt unsteady stepping off a curb, or caught yourself moving a little more cautiously than you used to, this ones worth a listen

Just search "The Body Pod Matt McInnes Wattson" on Youtube to watch or visit https://www.thebodypodpodcast.com/ to listen.

Ladies, mark your calendars! Shred returns this October, and once you see which experts we have for this round, you'll u...
09/09/2026

Ladies, mark your calendars!

Shred returns this October, and once you see which experts we have for this round, you'll understand why I'm this excited.šŸ”„

Mikki Williden, PhD is my nutrition ride or die. I've thrown thousands of questions at her over the years and she has never once stumped me with "I don't know." Macros, cravings, the scale that refuses to move, she's got the answer and she'll give it to you straight.

Bill Campbell, PhD lives and breathes menopause research, and he shows up every single time with something new. Zero ego, zero outdated talking points. If the science has changed, he's the first to tell you the old answer doesn't hold anymore.

You Are Not Broken will say the quiet part out loud, the stuff about hormones and your body that nobody warned you about. She's a urologist who makes hard conversations feel easy, and somehow you leave every session laughing.

Aj Fowers has been in my corner since day one, and tracking is her superpower. Eating out, reading a label, prepping meals without overthinking every bite, she's got a shortcut for it all. She's also the loudest cheerleader in your corner when the week gets hard.

Join us for 6 weeks of sustainable fat loss, education, and results built to last long after the course is over.

Click below get on the waitlist. You'll get early access to the course materials, a Prep Week to dial in your macros, exclusive access to two incredible experts joining us for Prep Week (Mikki Williden and Lillie Eats and Tells), and a special VIP discount on the course.

See you all October 18th !

https://mailchi.mp/haileyhappensfitness/shc2026

Your goal decides the exercise, and your gym decides the equipment. Trying to figure out which one actually applies is w...
09/08/2026

Your goal decides the exercise, and your gym decides the equipment. Trying to figure out which one actually applies is where it gets confusing.

Swipe through, I'm breaking down the most common pieces of equipment and how each one can assist your training, so you know exactly which one to reach for and when.

For breakdowns like this and more, click the link below to check out my complete blog. You'll find this full post there, along with everything else I write to help you train with intention instead of guesswork.

09/06/2026

Fasted cardio isn't the fat-loss hack it's made out to be, and if that's what you're training for, you're doing yourself a disservice.

Meet Dr. Abbie Smith-Ryan, one of our experts joining us in Fat Loss Happens Education. She's a Professor and Associate Chair in Exercise and Sport Science at UNC Chapel Hill, with over 230 peer-reviewed studies behind her research on women's health through midlife.

She is bringing all of her knowledge to the lessons she's teaching including how to time your nutrients around your training so your workouts and recovery actually work together. Plus, the small handful of supplements that genuinely earn a spot in an active midlife woman's routine, and which ones you can skip.

Abbie is answering the questions you can't solve with a quick Google search. Join her and our other science-backed experts in Fat Loss Happens Education. The course is filling up quick, so claim your spot before the cart closes on September 7th.

Click the link in my bio to join us and I will see you in our first call on September 8th!

09/04/2026

Your rotator cuff is made up of four small, unglamorous muscles doing one huge job:

- Supraspinatus
- Infraspinatus
- Teres minor
- Subscapularis

Although they're small, they keep the ball of your upper arm centered in the shoulder socket and let your shoulder rotate smoothly every time you move your arm. When they're weak or firing out of order, this is what tends to show up:

- Rotator cuff tendinopathy
- Shoulder impingement
- Biceps tendon pain
- Labral irritation

Women who have overdeveloped traps often also have improper shoulder blade mechanics and weaker cuffs.

Estrogen drops in midlife and your tendons lose resilience right along with it. Weaker cuff mechanics plus less resilient tendons is exactly why shoulders start acting up so much more in your 40s and beyond. That decline isn't up to you, but what you do with these four muscles is.

My free Rotator Cuff Guide goes even deeper into why the cuff breaks down in midlife and the exact steps to work with it. I've linked it below for you

Whether you're preventing a problem or already working through one, your shoulders don't have to slow down just because you hit midlife.

https://mailchi.mp/haileyhappensfitness.com/rotatorcuffpdf

09/03/2026

Welcome to The Body Pod Season 6! This season we're bringing new topics, new science, and some new ( and familiar šŸ˜‰ ) faces that we know you'll love.

Who better to start out this season than nutrition scientist Mikki Williden, PhD and nutrition coach Brandon DaCruz? They're breaking down all things protein, including how much you actually need to protect your bones, protect your muscle mass, and turn the dial on fat loss.

We will also cover:

- Can you actually target fat loss or is spot reduction a myth?

- What is low energy availability, and how does it quietly damage your thyroid and bone density?

- Is calorie cycling a better path to a deficit than a straight daily cut?

- What do GLP-1 medications actually do to your muscle mass?

- What can a 3-day food journal reveal about what's really stalling your fat loss?

If you're in a fat loss phase right now, or you'll be with me inside Fat Loss Happens Education starting the 8th, consider this episode required listening. Let's untangle the protein confusion together, and check the link in my bio for more information.

Search " The Body Pod Mikki Williden and Brandon DaCruz on Youtube to watch the full episode or https://www.thebodypodpodcast.com/ to listen.

Friday night pizza with your family, and a voice in your head keeping score. That voice is the problem, not the pizza.A ...
09/02/2026

Friday night pizza with your family, and a voice in your head keeping score. That voice is the problem, not the pizza.

A restrictive mindset does more damage to your progress than any single meal ever could.

Inside Fat Loss Happens Education, Mikki Williden, PhD and I walk you through exactly how to build that flexibility into your own eating: planning for the vulnerable moments, using portion cues instead of all or nothing rules, and ditching the pressure to hit an exact macro number every single day.

Let us show you how to make fat loss work for you in midlife.

Our first call kicks off in less than a week, and registration is now open to everyone! We have limited spots left, so click the link in my bio to claim yours.

09/01/2026

I travel a lot. Which means, I have to take my workouts on the road. I am a Marriott gal (no affiliation) and I love how they have added more cable columns in the workout rooms over the last year or two. This is a courtyard, so they are prioritizing them at many of their hotels.

This is my go to workout when I want to hit upper body and save my legs for an interval workout the next day. I only run intervals when Iā€™m traveling, otherwise, Iā€™m in my bike.

I do 2-3 sets of 8-12 reps.

Save this for your next hotel stay šŸ˜

āž”ļøBosu Push-Up- I like the Bosu for an unstable push-up to hit the stabilizers with a bigger challenge. Alternate: Incline push up to bench

āž”ļøCable high to low face pull

āž”ļøCable lean away lateral raise. Alternate: DB lean away lateral raise

āž”ļøCable seated pulldown with bar

āž”ļøCable single-arm triceps push down. I have a hard time feeling my triceps in many exercises - this is why I chose a unilateral one. I just feel it more.

āž”ļøDead hang- gotta be working on grip!

āž”ļøCable single-leg RDL- the only lower body exercise as it wonā€™t ruin the legs for the run

āž”ļøCable single-arm/single-leg presses. Notice Iā€™m barefoot to work the foot stabilizers

āž”ļøDB kneeling alternating overhead press

āž”ļøSide plank abductions- such a great 2:1 exercise

āž”ļøDB Roll-up

āž”ļøCable kneeling single-arm reverse fly

Tready SIT workout:

8 min warm up- increasing speed each minute for 7 min with 2-3 ā€œpick-upsā€ for 10-20 seconds. Followed by one min easy

Main set:
6 x 25-30 sec all out sprints/2 min full rest
5 min cool down

I start at a speed that is a 7/10 for my first interval to make sure the body is feeling it. I then do the second interval at a 9/10 and the rest at 10/10.

My times are roughly around: 6:30,6:05,5:42,5:25,5:05,4:58

08/31/2026

Meet Dr. Heather Hirsch, one of our guest experts in the upcoming Fat Loss Happens Education course.

She's a board-certified internal medicine physician and one of the most recognized voices in menopause care, having founded the Menopause and Midlife Clinic at Brigham and Women's Hospital.

Her goal is simple: give women the confidence to walk into an appointment knowing exactly what to ask for, backed by their own data.

Confused about your hormones, what your options are, or don't even know what questions to ask? Heather is here to change that.

Join Heather along with our 4 other guest experts in the upcoming Fat Loss Happens Education course. The cart is open now until September 7th and we still have a few spots left.

Today is the final day to take advantage of the VIP discount on Fat Loss Happens education. If you think you know about ...
08/30/2026

Today is the final day to take advantage of the VIP discount on Fat Loss Happens education.

If you think you know about calories and macros, I promise this course will bring so much more than that. This course covers exactly how I coach my celebrity clients and everyday women midlife. Itā€™s the exact formula that has gotten hundreds of testimonials in my groups.

Once you know exactly what to do AND have access to experts like to answer your questions, results follow.

Canā€™t wait to begin September 8th!

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